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Running a marathon is tough. Racing one is even harder. Whichever path you chose to cover 26.2+ miles you need to be prepared for the long journey. Getting marathon day ready is more than simply logging those training workouts. Making sure you’re prepared for race day is an important part of any well rounded training plan. Here are four things every Team ECRP knows before they toe the line at their marathon.

Test Nutrition. Everyone has to have something to eat or drink while on the marathon course. While most of us won’t get designated bottles we can still control what goes into our bodies. Find out what they’ll have on course for hydration and fuel then practice with it. It might work for you and it might not but marathon day is not when you what to find that out.

Train in Bad Weather. Not only does training when the weather’s crummy, not dangerous, make you a bad ass, it prepares you for the unknown you’ll face on race day. It’s tough to get out there when it’s cold or raining but it’s also very important. Determine what conditions you could face on marathon day and train in them. Run in the cold, rain and snow and your finish time will thank you.

Wear Your Gear. We all have favorite pieces of gear. That pair of lucky underwear or special pair of bright race day shoes is a must for marathon day. Those pieces are likely well broken in but that doesn’t mean our socks, hats and sports bras are. Never wear anything new on race day especially holds true when you’re covering 26+ miles so make sure whatever you’re going to put on has been worn on at least one or two long runs during training.

Plan for Logistics. Marathon day can be a nightmare even if the start is right outside your front door. There’s traffic, stressed out runners, confused spectators and that guy with a dog on too long a leash. Know where you’ll park, where the start and finish are and where you’ll meet your support afterwards. Having a plan will eliminate race morning stress and help you perform the best you can out on the course.

Use these tips to create a plan that works for you and you’ll ace any marathon day test you face.

All runners know that to perform well you have to eat well. Unfortunately when they try to eat the right things, or cut some bad things, they can restrict important nutrients, too. Beware of grabbing the supplement bottle, however. Too much of a good thing can cause stress on organs so focus on getting them from your food. Here are five nutrients all runners need to have adequately represented in their diets.

Iron: Iron provides tons of benefits to runners. It’s a main ingredient in hemoglobin that takes oxygen to working muscles. If your iron is low, you’ll feel sluggish and fatigued while recovery will take longer than normal. Get it from foods like lean cuts of beef, peas and broccoli, oysters and kidney or black beans.

Potassium: Like sodium, this is one very important electrolyte. It helps those powerful running muscles contract and relax as well as maintaining fluid balance. You can get your fill from one baked potato, bananas and dried fruit.

Vitamin E: This immune booster is a must have. It’s an antioxidant that also keeps blood vessels wide open and soft. Good sources are olive oil, sunflower seeds, sweet potato and almonds.

Magnesium: Fueling about 300 chemical reactions in the body, helping energy production and protein synthesis make magnesium incredibly important. Most people are deficient but can remedy this by munching on a few magnesium rich foods. Leafy green vegetables, pumpkin seeds, peas and whole grains are good sources.

Make sure your grocery list includes some of the foods listed above. You’ll get plenty of these essential nutrients and some tasty meals.

Beer and running naturally go together. Runners love a post run cold one, right? Races are sponsored by beer companies, we get complimentary ones after we cross the finish line, group runs meet at bars. The list goes on but does that mean you should be throwing them back? Check out these pros and cons to the post workout beer.

Socializing. There’s one thing runners love as much as running and that’s talking about running. Post race recaps in real time with your friends is something everyone looks forward to and they’re fueled by booze. Isn’t that why running clubs were invented in the first place? It’s true. Downing a cold one is a great way to connect with connect with other runners.

Health benefits. Beer can help you turn carbs into energy with its B vitamins and chromium while the flavonoids in dark beer counter cell damage to help prevent heart disease and cancer. It can also help you relax and that’s all good news for pairing beer and running together.

Hydration. Beer is alcoholic and alcohol is a diuretic. That means it helps take water out of you without replacing it. That’s bad news when your body is trying to work hard or repair itself.

Sleep. Since beer dehydrates you, it makes you use the restroom more. That means disrupted sleep and less quality recovery as you fail to reach deeper sleep states. It might also make you snore, which only serves to make your sleep even lower in quality. Poor sleep leaves us grumpy in the morning, too, making it harder to get a good workout in the next day.

Gains. Human growth hormone is what makes us stronger and faster. It is produced when we’re in those deep sleep states alcohol keeps us out of. Alcohol will also delay almost any healing process so backing off when you’re injured is key for getting back in action. The carbs in beer are automatically stored as fat since the sugar raises our blood sugar levels. That leads to major potential for weight gain.

In the end it depends what your goals are. Was it a recovery run just to get your legs moving? Go ahead, drink that delicious post run beer but have a water with it. Did you just destroy a brutal strength and speed session? That beer might not be the best idea. Knowing the effects of alcohol on your can help you might the right beer and running choices.

Spring break, summer vacation, holiday visits to family, all mean time on the road, in airports and away from home. It can be very easy to get away from your home based training plan while you travel and that might spell trouble for your next goal. Luckily, there are five simple things you can do to stay on track no matter where you are.

Keep a food journal. Remember the 80-20 rule and find healthy choices while you travel. There’s nothing wrong with an indulgence now and then, we’re only human after all, but remember that too much can set your training back. Keeping a diary of what you’re eating can help you realize if you’ve gone too far off track.

Pack for activity. DVDs, resistance bands and tubes are small enough to fit in any carry on and can help you workout anywhere. If your bulky running shoes won’t fit in that carry on, wear them. Same goes for a heavy cold weather coat. Check out these additional recommendations for help with your travel fitness strategy.

Schedule activities. Find out what there is to do in your destination. If you’re in a new place, there’s no excuse not to try something. You might check out a new class in vibrant New York City, go for a horseback ride in Wyoming, walk through wine country in Napa or scuba dive in Honolulu. Canoeing, skiing, dancing and even a long sight seeing walk will keep you moving forward. Even if it’s not your preferred mode of working on your fitness, any athletic activity will help you perform at a higher level when you get home.

Use your hotel. Yes, they’re usually small, but hotel gyms give you a little space to move around. Most hold stationary bikes, treadmills, ellipticals and weight machines and some have quite modern, state of the art facilities. If there’s a pool big enough for laps or pool running, dive in. Any hotel that’s more than one story features a set of stairs, don’t be afraid to use them.

Expect to have a tough first few days back. Your body might still be recovering from jet lag or overindulging in food and drink. Your muscles need a chance to get back in gear, too. Stay hydrated, especially if you’re flying and try to plan for a recovery day once you’ve arrived back at home.

There’s a lot to be said for a high quality diet. Better eating habits are something that every athlete without a full time nutritionist, dietician or chef thinks about. Putting cleaner, healthier ingredients in our systems can be incredibly beneficial. But it’s also hard. While the quality of ingredients can be a factor in how our bodies function, there are a few other contributors as well. Here are some of Team ECRP‘s favorite healthy eating reminders.

Eat Little and Often
Start eating better with your snacks. A good for you snack provides energy and quality nutrition without causing low, spiking blood sugar levels or tiredness. Foods like fruit, nuts, granola, protein bars (watch those labels!) and yogurt are great choices. Snack between breakfast and lunch and between lunch and dinner, but not after.

Remember Main MealsProper snacking is important but regular meals are what really count. Well rounded meals with equal portions of protein, fat and carbohydrate are ideal. Breakfast should be clean or even Paleo, big enough to fuel your morning but not so large you’re busy digesting it for hours. Ensure protein and healthy fats make up a good portion of meals. Both macro nutrients help you feel full longer and can aid in curbing hunger to loose weight.

Drink More WaterWater is the most important nutrient in your body, making up 50 to 60 percent of your bodyweight. There are several ways to ensure you’re getting enough hydration throughout the day. Count your fluid and aim to down half your bodyweight in ounces of water. Weigh 200 pounds and you’ll need 100 ounces of water each day. Of course, the pee test is always available. Your urine should be clear, not the color of yellow sports drink and happen 5-8 times a day. Just chugging water isn’t the answer, though. If the fluid is going right through your body, it’s not being absorbed. Add a dash of salt to help your body absorb the water it needs when you’re dehydrated.

Keep Track and PlanUse a food journal, write a grocery list, and save leftovers for snacks. Track what you have already eaten and plan future meals to help ensure a healthy and varied diet. Read labels and know what everything on them means. Typically, the simpler and more understandable the label, the better choice that food is.

Use these tips for better eating and you’ll have more energy throughout the day while recovering faster and performing better.

We all know nutrition is an important piece of building a better athlete. I like to use the 80/20 rule, and this tasty tin foil chicken and vegetables makes it easy to save that 20% for pizza or cookies. A fantastic week night meal that’s quick and simple, it’s also packed with muscle building protein, good for you fiber and lots of healthy nutrients. Switching out one or two ingredients makes the dish easy to customize for multiple uses during the week. With the ingredients below each serving is home to less than 300 calories and quite filling.

Instructions
Pre-heat oven to 375.
Add olive oil, peppers and onion to sautee pan and cook until onions start to become clear.
Place each chicken breast in center of one tin foil sheet.
Season chicken with taco and cayenne powders.
Top each chicken breast with tomatoes, corn, black beans, green pepper and onion.
Fold tin foil into packet around chicken with small opening to vent.
Place in oven for 25-20 minutes or until juice runs clear.
Serve by carefully opening foil packets and pouring chicken, vegetables and juice onto a plate.This simple tin foil chicken and vegetables recipe can be switched up by adding squash and carrots or swapping out taco flavors for basil and thyme. You can see how the calorie count would change when plug in your choice of ingredients in or add a side of quinoa here. Use fresh vegetables for a colorful and delicious meal that’s great all year long without pulling you away from family or training time. Give this tin foil chicken and vegetables recipe a try.
I love it and know you will too!